CrossFit WOD

10 -15 Min Handstand Walk,
Push-Up, Hold Drills & Practice
or
E2MOM10
Handstand Push-up
• Pick a repeatable number

For time:
Row 1k Buy In
Then
3RFT
10 Hang Power Snatch 95/63lb
400m Run

Optional Fun:
Partner Tire Flip + Jump In, Jump
Over 200m

Mobility:
Ground Wrist Stretch
Lax/Mash/Roll Lat, Shoulder
Complex, IT Band


SWEAT

3x; 45 secs on and 15 secs off
MINUTE 1: DB Bent Over Rows
MINUTE 2: Tricep Dips
MINUTE 3: DB Front/Side Late Raise
MINUTE 4: Banded Pull Aparts
MINUTE 5: Plate Pass Thrus
MINUTE 6: Rest! 

5x for Time
200m Sled RUN!
5: Pull-ups/Ring-Rows
10: DB Snatches
30 sec: Weighted Planks